CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

1min Row or Bike

Hip Flow (coach directed)

8 Scap Push-ups

8 Banded Pull Aparts

Metcon (AMRAP – Reps)

PART 1

In teams of 2

AMRAP 6min

– Max Cal Bike

– 10 Push-ups swap after every turn

2min rest

PART 2

In teams of 2

AMRAP 6min

– Max Cal Row

– 10 TTB swap after every turn

2min rest

PART 3

In teams of 2

AMRAP 6min

– Max Cal Bike

– 5 Devil’s Press 22.5/15kg swap after every turn

2min Rest

PART 4

In teams of 2

AMRAP 6min

– Max Cal Row

– 5 DB Hang Clusters 22.5/15kg swap after every turn

Scoring: reps (cals)